Bad Habits That Cause Poor Posture

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I have recently been working Tim Begley, founder of Positive Shift Fitness.  He is an excellent kinesiologist and personal trainer in the North Burnaby area and a great resource for my patients.  We are spending some time producing videos which we believe are relevant to our patients.

This first video addresses posture.  This is probably the most common concern I see in my practice on a daily basis.

We discuss common causes of poor posture and the symptoms we frequently see.  We finish the video with tips to relieve and prevent these issues.

Hope you enjoy it!

Stretches for golfers

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At this time of year, I hear a lot about golf, both from my husband and from my patients.  When spring weather arrives, golfers flock to the courses, eager to get back to their favourite hobby (I’d say obsession…).   The most common complaints I hear from them are low back pain and elbow irritation due to the large movements and repetitive strain associated with their sport.

The Canadian Chiropractic Association has produced an excellent article with four easy stretches to perform before, during and after a round of golf.  I have copied the information below.  It can also be found on the CCA website at:

Golf Stretches

These stretches are a great place to start.  If you are still experiencing discomfort, please come in for an appointment.  I’ll take a look and see if I can help get you back into the game at full swing.

1. Hip Flexor Lunge

Stand with your feet shoulder width apart. Step one foot forward into a lunge position. Keep your body upright and back straight. Bend both knees so that you feel the stretch. Do not let your forward knee pass over the ankle of your front foot. Use a golf club to keep your balance. Hold 15 seconds. Repeat twice on each side

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2. Seated Twist

Sit on a bench or golf cart with your knees together and feet flat, pointing forward. Reach across the front of your body and grasp the back of the bench or cart. You should experience a stretch in your spinal muscles. Hold 15 seconds. Repeat twice on each side.

 

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3. Seated Forward Bend

Sit on a bench or golf cart, knees bent and feet flat. Place one ankle onto your opposite knee, and relax this leg so that your knee falls out to the side. Slowly bend forward, keeping your back straight. You may gently pull on your bent knee to generate a deeper stretch. You should feel a stretch in your buttock area. Hold 15 seconds. Repeat twice on each side.

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4. Side Bending Stretch

Stand with feet shoulder width apart. Hold the golf club above your head with your arms straight. Slowly bend to one side, without rotating, until you feel a stretch along the side of your back. Hold 15 seconds. Repeat twice on each side.

 

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Gardening tips for back and body health

Gardening Tips

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Those of us living on the West Coast have been spoiled with gorgeous spring weather while most of the country has dealt with a long, cold winter and many snowstorms.   We are well into gardening season here and I have started to see a few patients who are experiencing soreness related to planting and weeding.

The Canadian Chiropractic Association has produced a great article with tips on reducing soreness while gardening.  I have copied the information below.  It can also be found on the CCA website at:   http://www.chiropractic.ca/resources/plant-rake/

Plant & Rake – Canadian Chiropractic Association (CCA) – Association chiropratique canadienne

Gardening is a great outdoor activity anyone can enjoy. But, like any other location in the home, the garden is also a place where injury can occur. These helpful tips will keep your back in check and your garden in bloom.

Warm Up Before you Start

Before you get going, warm up your muscles with a brisk 10-minute walk around the block or even on the spot. Swing your arms and lift your knees to enhance the benefits.

S-t-r-e-t-c-h

Your Sides

  1. Extend your right arm over your head.
  2. Bend toward the left from the waist.
  3. Hold for 15 seconds and repeat on the other side.

Your Thighs

  1. Steady yourself against a tree, wall or railing.
  2. Bend your right knee and grasp the ankle with your left hand.
  3. Hold for 15 seconds and repeat with your left knee.

Your Back

  1. In a seated position, bend forward from the hips, keeping your head down.
  2. Touch your fingers to the ground.

Your Wrists

  1. Hold one arm out in front of you, palm down. Bend your wrist until the fingers point to the ground. Use your opposite hand to hold this position.
  2. Hold one arm in front of you and place your palm in the “stop” position. Use your opposite hand to hold this position.
  3. Place your hands in “prayer” position, and press your palms together.

Your Arms & Shoulders

  1. Let your arms hang loosely at your sides; rotate your shoulders back and forth.
  2. Hug yourself snugly and slowly rotate at the waist to the left and the right.

If you experience back pain that lasts more than a few days, consult a chiropractor for an evaluation. Locate a chiropractor in your community.

The Right Moves

Bend Your Knees to Lift With Ease

Before lifting, position yourself close to the object. Keep your back straight and bend your knees using your leg and arm muscles to smoothly and slowly lift the load. Keep the load close to your body and pivot – don’t twist – to turn.

Stay Hydrated

Drink lots of water to keep your body well hydrated. The discs of your spine require water to keep them cushiony and functioning properly.

Take a Break

Rest when you’re tired and take time out for stretching to loosen tense muscles.

 

Canadian Chiropractic Association Ann Izard

Straighten Up Canada

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My colleague Dr.Genieve Burley-Howes was on Global TV discussing the importance of good posture in our daily lives. She also provided some details on Read more